Optimize exercise output -
This article was co-authored by Errol Ismail. Errol Ismail is a Personal Trainer and the CEO and Co-Founder of Maestro Training. With nearly 10 years of experience, Errol specializes in helping individuals incorporate exercise into their daily lives by making it convenient and creating a community of support and encouragement.
Before starting his own company, he honed his craft at at Equinox, one of the most prestigious gyms in the USA. There are 25 references cited in this article, which can be found at the bottom of the page. wikiHow marks an article as reader-approved once it receives enough positive feedback.
In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed , times. For the untrained individual, almost any exercise is beneficial.
Integrating a regular exercise routine into your life can help you lose weight, get stronger, reduce stress, reduce health problems, and boost energy. Learn how to maximize your workout benefits with good planning, proper nutrition, rest and a positive attitude.
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Co-authored by Errol Ismail Last Updated: January 22, Approved. Part 1. Plan your workout. Before you hit the gym, plan out your workout. Depending on how much time you have available, decide which activities you will focus on. Some people split their body parts into different workout days.
Figure out what works best for you and remember to incorporate rest days. Be sure to build in some time at the beginning of your workout for warming up. Include time at the end of your workout for cooling down your body. Switching up your routine not only confuses the body and provokes growth, but it also ensures that you are getting a well-rounded workout.
While the point of exercise is to grow stronger, it is dangerous to expect your body to perform at a level far beyond your current capabilities right away.
Most people who start an exercise regime are very motivated and want to work out every single day. However, for the untrained body, start with a more realistic workout routine, such as three days a week, or approximately minutes of moderate aerobic activity per week. If you want to lose weight, work up to doing about minutes of moderate activity per week.
It may seem like a long time, but spending two weeks jogging before doing an intense run can save you from serious physical injury. Warm up. Warming up your body before you exercise will get the blood flowing and brings fluids to your joints. Remember that if you're about to do an activity, giving those muscles a chance to warm up can prevent injury.
When you have properly warmed up, you will reduce the possibility of injury and you will also enhance muscle performance.
Spend a few minutes working on your calves, quads, glutes, upper back, and lats. Dynamic stretching: This form of stretching focuses on repetitive motion that stretches a body part further each time it is stretched. Some examples include forward lunges and arm circles.
Don't train until you drop. Training to failure is unnecessary. Training to failure is when you keep pushing your muscles until they fail, like running until you collapse.
Many casual exercisers think that this is a good idea, because it pushes their muscles to the 'max'. However, there is no conclusive proof that training to failure boosts muscle growth. In fact, because it damages muscles so heavily, it may hurt your progress. This could be during a single session or over the course of a week.
Your muscles need time to heal and prepare for the next workout. Change up your routine. Most casual exercisers know that the body is very adaptive and will quickly build up a 'tolerance' to a workout routine.
You may also grow bored with your regular routine and need a change of scenery or movement. Therefore, changing up your regimen every few weeks is an important part in staying fit. For example, if you jog for 20 minutes and do 30 crunches, you could instead do short sprints and jumping jacks for 20 minutes followed by five minutes of planks.
Stretch after your workout. Plan to spend about minutes cooling down and stretching after you finish your workout. Stretching helps with muscle flexibility and pliability. In turn, this can help you in subsequent workouts to push your muscles a little further.
Remember to stay hydrated. You will want to make sure you are hydrated before, during and after your workouts. After your workout, drink 16 oz for every 20 minutes of strenuous exercise.
Keep track of your progress. Keeping track of your daily progress will help you stay committed to exercising regularly. Carry a notebook with your workout clothes, so you can track how long you jog, how many repetitions you can do, and so on.
You can also use this journal to keep track of your meals and other factors that impact your exercise and overall health. Part 2. Recognize the benefits of high-intensity interval training. High-intensity interval training HIIT has been shown to produce excellent benefits for improved cardiovascular health, increased rates of fat burned and muscle strengthening.
National Institutes of Health Go to source This is one of the key methods for fat loss and can often be added onto the end of a weight lifting workout to maximize calorie expenditure and fat loss.
Specific benefits include improvements on: Aerobic and anaerobic fitness Blood pressure Insulin sensitivity muscles become more efficient Cholesterol profiles Fat around abdomen Body weight. Establish a base fitness level first. If you have not been physically active in a while, you may have an increased risk for coronary disease during high-intensity workouts for some, this can result in a heart attack.
Try working out times a week. Strive to exercise minutes for each session for several weeks. This will improve the function of your muscles and get your heart in shape before you start an HIIT regimen.
Try high-intensity running, biking or swimming. The strategy with high-intensity interval training is to alternate between hard exercise and light exercise within a short amount of time. Sprint or bike as hard as you can. You should be breathing hard and you should have a hard time carrying on a conversation.
Do a low intensity activity for one minute. Something like walking or jogging in place works well. Repeat this process up to 10 times in one workout. Do an HIIT workout 3 times every week. Plan out a circuit of exercises. Work several muscle groups in one workout by setting up a circuit.
Combine exercises that work your arms, legs, and core. The total workout time will be roughly 30 minutes. Think of this as interval training in weight lifting form. This is highly beneficial for incorporating cardio while doing weight-bearing exercises.
Try exercises like burpees, plank-ups, kettlebell swings, tuck jumps starting in plank position and jumping your feet up to your hands , and twisting push-ups do a push-up and then twist your leg up under your torso.
html , [13] X Research source Do one exercise for 30 seconds, then jog in place for 30 seconds. Then move on to the next exercise and do that one for 30 seconds.
Jog in place for another 30 seconds. Go through the circuit of exercises more times. Try the spring interval training method. This method combines second high-intensity intervals with 4-minute recovery intervals.
Try sprinting for 30 seconds and then jog at a comfortable pace for 4 minutes. Repeat these sets times for your full workout. Strive for proper form. HIIT workouts are effective when you have proper form and push yourself to hold a position for the seconds that you are doing it.
Make sure to take days off. You risk injuring yourself from exercising too much. HIIT exercise programs can be hard on the body. Give your body a rest regularly. If you are just starting out, try an HIIT workout times a week. When you adjust to the challenge of the workout, add in another workout per week.
You can still exercise on some of your off days. Try for more low- to moderate-intensity workouts. Listen to your body and remember that rest days per week may not be enough. Especially in times of sickness or stress, remember that your body may need more rest time.
Part 3. Start by understanding where you are currently at. Then you will be able to track your progress. You might assess your current level by doing one or more of the following: Run a half-mile or mile and time yourself. See how much weight you can lift or how many reps you can do.
Set a goal. For example, you might decide to train for a 10K run. You want to lift more weight. You want to not feel winded when you climb stairs.
Write down your goal to keep yourself motivated. Set short term goals so that they are easier to obtain than the overall long term goal. Partnerships are key in life. This is especially true when it comes to fitness and training.
Having a partner can help keep you on track, motivated, and challenged. We're more likely to stick to our workouts and push ourselves to reach our goals if we train with a partner.
Training with a buddy helps to hold you accountable so you stay on track of your goals, and you'll have someone to motivate you. Having a spotter is also important for when you're lifting heavier weight. You can push your body's ability while having the assurance of someone there to make sure you don't hurt yourself while lifting weights.
To see continuous progress in weightlifting, it's advised to progressively overload muscles by increasing the amount of weight lifted over time.
However, if you train too heavy for too long, you can actually begin to lose strength and muscle mass. Strength gains rely on adequate recovery between strenuous weight lifting days to ensure your body has enough time to recover and rebuild muscle. Research has found that overdoing this training style will actually inhibit your muscle development in the long term [ 3 ].
It's best to vary the stress you put your muscles under when you lift weights from the lighter weight with higher repetitions and include some days where you lift heavy for shorter reps 4—6.
Water is essential for human life. To perform at your best during training, stay adequately hydrated. This means drinking enough fluids before, during, and after exercise to replace the water lost through sweat and respiration. Dehydration can lead to fatigue, muscle cramps, and injuries.
During exercise, your blood flow increases, and your experience an elevation in body temperature, to eliminate heat from the body, you'll start to sweat—sweat consists of water and electrolytes like sodium.
Therefore it's important that you replenish the fluids and electrolytes lost after your workout or you'll feel a decrease in your functioning. Most avid gym-goers are always looking for an edge—something to give them that extra boost of energy and performance. And though there are many different ways to achieve this, caffeine is perhaps one of the most popular and well-known methods.
There are several studies that indicate that taking some caffeine before your workout can increase muscle performance by increasing your speed, strength, reducing anaerobic exhaustion, and may reduce muscle pain [ 4 5 ]. Coffee and pre-workout supplements with caffeine can put you over the edge and lead to undesirable side-effects such as anxiousness, upset stomachs, and headaches.
One cup of drip coffee has around mg of caffeine and pre-workout supplements can have anywhere from — mg per serving. Caffeine can affect individuals differently depending on genetics, so it's there's no one size fits all for how much you should have, but it's a good idea to pay attention to how much caffeine intake for your overall health.
Working out in the mornings, especially in a fasted state is known to be the best way to burn calories and stored fat which leads to better results for weight loss [ 6 ]. In the mornings, most people also have higher energy levels because of increased cortisol and growth hormone levels in the morning, making it a more favorable state for your body to exercise in.
Of course, working out first thing in the morning isn't ideal for everyone, especially if you're not a morning person, but one study out of The Journal of Psychology found that hitting your workout plan at 7 a.
m may shift your internal clock earlier, helping you become more of a morning person [ 7 ]. When you exercise in the morning, your body releases endorphins that make you feel good. You'll be more active all day long due to increased energy levels from boosting your metabolism and setting your day up for success.
Studies show that subjects who worked out in the mornings consumed fewer unnecessary calories and were better able to manage their blood sugar, supporting fat burning goals, minimizing the risk of diabetes and inflammatory diseases [ 8 ].
Over time, our bodies become used to particular movements. A common mistake people make when they're trying to make gains is using the same exercise for too long.
This inevitably makes your training routine less effective. Once your body adapts to certain workouts and exercises, it no longer has to work as hard as you. It's a sign you're getting stronger, which means in order to break through this plateau, you'll need to change up your exercises to keep your body anticipating new ways to push itself.
Researchers have found that you should change up your routine every four to six weeks—you don't need to completely change the muscle group you're training but change the types of exercises you're doing to add more variety to your routines.
Wearable tech has made monitoring training progress and recovery easier than ever. Many smartwatches are equipped with a heart rate variability monitor that is particularly useful in measuring how hard you're training and our overall training progress.
Heart Rate Variability HRV is a measure of the variation in time between your heartbeats. A higher HRV indicates better cardiac function and health. Improving your HRV has many benefits, including reducing stress, improving sleep quality, and preventing heart disease. Besides monitoring the heart rate, a smartwatch can also help measure your active calories, distance run, and pace.
All athletes know that sleep is essential for peak performance, but many continue to push themselves despite feeling exhausted. Science has now shown us that even one night of poor sleep can have a significant negative impact on athletic performance [ 9 , 10 ].
Cannabis is often seen as a recreational drug, but research shows that it may have some benefits for athletes as well.
Cannabinoids are a fascinating class of chemicals derived from cannabis plants that play an important role in the human body.
In recent years, they have been gaining popularity in research studies for potential treatments for a variety of conditions.
Athletes have long been interested in the use of legal, hemp-derived cannabinoids for their health and wellness routine. There is a lot of anecdotal evidence out there about how cannabinoid supplements can improve performance by supporting mental focus, recovery, and injuries.
CBD oil is quickly gaining popularity among athletes and fitness enthusiasts for its potential to improve performance and relieve stress—whether it is from practicing or competing, an active individual's mind and body are constantly pushed to their limits.
CBD oil is known to have relaxing properties that help to relieve mental and physical stress for better sleep and recovery from exercise [ 11 ]. Many people enjoy CBD oil because of its ease of use—you don't need any extra equipment to consume it and it allows you to customize your dosage typically based on body weight.
The best way to take CBD oil is to apply it under the tongue and hold it for 30 seconds before swallowing to allow for fast absorption into your system. CBD oil is excellent for post-workout to support a comfortable recovery and for helping you get a good night's sleep. This makes CBD infused products including gummies for weight loss a good addition to your workout journey.
Full Spectrum CBD Oil MG. CBG or cannabigerol is a minor cannabinoid found in hemp plants that has been gaining a lot of attention for its unique effects on brain health and for complimenting the effects of CBD. Neurogan's CBG Focus Oil and Gummies are a customer favorite for daytime use for concentrated tasks such as work and study.
The ideal workout plan Optimize exercise output you take Optiimze of these tips into account, the ideal plan would be to alternate Optimize exercise output of high-intensity Nutrient absorption rate training with days of high-intensity cardio. Optimize exercise output exercize get by Optimlze 4 outpuh of exercise if you do them at high intensity. The high-intensity strength training would be minutes of circuit training, with no rest or little rest between exercises within a circuit, and a short rest between circuits if you do more than one. The circuit should work out your entire body, using compound exercises such as the squat, deadlift, pullups, good mornings, etc. You should use heavier weights, one set for each exercise, doing them slowly 5 second up, 5 seconds downand to exhaustion, making sure to have good form on each exercise. Water is also important for both types of workouts.
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